I’m sure we’ve all been doing our share of indulging in snacking, treats and lots of wine during this time, but now is a time to exercise some self-discipline so we can stay on track with our fitness goals. It’s okay to treat yourself here and there, but practice these tips to help you stay ahead of the game!
I know being at home and having a lot on our minds can lead to unhealthy choices, but maybe we can use this time to be a little nicer to ourselves and learn a bit more about our cravings, so we can be better versions of ourselves when we get back to our “normal” schedules! On to the tips!
1. Drink water!
Water is your friend. Drink it in the morning before your caffeine fix and keep a bottle by your side to stay hydrated throughout the day. As a rule of thumb, have about 8 glasses and make sure to sip on water throughout the day - consuming too many calorie-laden drinks leads to a bloated stomach and feeds our brains sugar when we don’t need it. NOTE: Without proper hydration, your hard work at the gym will not pay off and you won’t be able to lose those extra pounds.
2. The Booze Fake-Out
If cutting back on the amount of boozing is your goal, there are ways to be successful. As we have more time at home and are doing Zoom happy hours, we may be consuming more than a healthy share of alcohol. One way to avoid consuming so many of these calories is by using a wine glass for another liquid - this will give you the satisfaction of a drink by changing your perception of the glass. Have you ever tried this?
Remember, each drink can cost you 200-500 calories. Try exchanging your second beverage for something non-alcoholic (water preferable) so you give yourself a break and some hydration - I know it’s not as “fun” but your side fat will thank you later! ;)
3. Snack Healthfully
It’s definitely much easier to snack on chips and sweets, right? Well, how about if you take one extra minute and make yourself some snack packs. What I like to do is set up ziplock bags or Tupperware filled with healthy snacks. Some simple snacks to pack: sliced apple, grapes, one pear, ¼ cup low sodium mixed nuts (walnuts, almonds, cashews), or chopped veggies, like carrots and celery (you can even top it with almond butter to sweeten it up! If anyone is shopping at TJs, I’ve been buying the prepackaged almonds - keep a pack on your desk next to your water.
4. Stretch and Breath
Put a reminder in your phone to stretch and breath! While we quarantine we are spending a lot more time in front of our screens. Set a timer for 2pm and take 3-5 minutes to step away from your desk! Stretch your hands, neck, chest and wrists and take a couple minutes to make sure you’re breathing! I like to sit down on the floor to ground myself, close my eyes and use counted breath - inhale for 4 counts filling your belly like a balloon and keeping the mouth closed, exhale for 4 counts. Do this for 2 minutes or more!
5: Curb the Cravings
Cravings are pesky. Usually sweets are the typical holiday offender, but the smartest way to dodge a craving is to drink a glass of water or have a cup of tea and wait for it to pass. And while you wait, think about why you are craving that item and really ask yourself if and why you want it. If you're still craving something sweet, opt for a square of dark chocolate or some berries (one great thing about berries is that you get to have multiple pieces while ingesting some healthy antioxidants).
6: Exercise Lightly
There are so many live stream classes being offered so find what works for you! If you are still working and can support your local studio and teachers, sign up for their classes! If you can’t afford it, there are many free and donation-based classes available (I have a number of yoga, circuit training and restorative classes). Take time to exercise at least 3 days a week and take a 15-30 minute walk every day to get some air - take the kids and dog! If you are extremely busy, take just a few minutes to stretch - your brain will function better, you’ll have more energy and be more refreshed to get things done!
7: Say no to pasta, frozen pizza and weird canned goods!
We will still have food deliveries to grocery stores so can we relax on packaged goods for a second. I will admit that I bought some, too, but I went for things I actually want to eat: brown rice, packaged chicken broths, frozen fruit, non-gluten pasta (lentil, edamame, etc.). If you want to stockpile, make sure it’s healthy - we don’t need frozen pizza and tons of white pasta - this just creates more unhealthy cravings.
8: Stock Your Fridge with Greens, organic meat, fish and veggies
Now is a great time to cook and stock your home with healthy items! While everyone rushes the store for dry goods, take the time to buy healthy stuff - big boxes of spinach or other greens, healthy meat and fish, and fruit! You can throw greens into most dishes - I like to have simple meals of protein, greens and maybe some brown rice or quinoa (or other grain). Go ahead and overdo it on the good stuff - it will stay fresh for at least a week and you can freeze meat and fish if it’s gong to go bad. Use the time to create a clean slate!
9: Embrace Your Privacy
We have been forced into alone time, time with the same family/partner, and our kids - this can be a lot in each scenario! Spend time with your loved ones but also allow yourself to be alone - spend time in different rooms and make it okay to say that you need a break! If you have kids, make time to take them outside and walk - maybe they get a little more screen time so you can have a “babysitter” - you know what’s best! If you have a partner - split up the time a little bit so you each have a break to be alone or work with some quiet time.
10: Call/Facetime friends and family
I have realized that I don’t talk to my friends and family enough on the phone and especially not video calls - what a nice gift we have been given to make this time! Whether it’s having a happy hour (read tip 2), sharing recipes or just chatting and catching up - call someone you haven’t heard from in a while! Enjoy their company and some positivity amongst each other!
Thank you all! Stay safe and wash your hands and phones! :)
